Monthly Archives: February, 2012
2-27-12 WOD
Press
4×5 @ 65%,70%, 75%, 80%
4 Rounds:
10 Strict Pullups
25 Double unders (100 singles)
10 Wall balls
25 Double unders (100 singles)
2-25-12 WOD
5 rounds of:
6 GHD sit-ups
7 DB thrusters (45/30)
8 burpees
2-24-12 WOD
Team Weighted Cindy
10,9,8,7,6,5,4,3,2,1
Farmer Carry Lunges (50% BW) each leg
(only 1 person can lunge at a time)
1 round of Cindy:
5 pull-ups
10 push-ups
15 squats
(can do Cindy at the
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2-23-12 WOD
2012 CrossFit Games Open – WOD #1
7 minute AMRAP:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches
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2-22-12 WOD
3 rounds:
750M row
12 push press 115/83
Rest 5 minutes between
2-16-12 WOD
5rds
8 Dumbbell Squat Snatches (ea) 35/25
10 Weighted Walking Lunges (ea) 40/30
12 Toes to Bar
2-15-12 WOD
21-15-9
OHS (115/75)
Box Jumps
Pull-Ups
2-14-12 WOD
3-3-3-3-3
Back Squat
THEN
5rds
10 Star Burpees
20 Push-Ups
30 Sit-Ups
2-13-12 WOD
Every minute on the minute for 12 minutes:
5 Thrusters (65/45)
Max Pull-Ups
2-10-12 WOD
10-9-8-7-6-5-4-3-2-1
Kb Swings (55/35)
Box Jumps
Pull-Ups (strict)
Ring Push-Ups
